get the gen here.

The Fox Cycling winter training programme is upon us - want to make the most of winter (when everyone else's on the sofa) and improve your fitness like never before? The winter training programme has been designed by Ben (ex-competitive cyclist), Bella and Ninja (Fox Cycling instructors) and will run for 16 weeks from 16th November.The aim of the programme is to improve FTP (functional threshold power) and endurance, by improving VO2 max and lactate threshold making you more efficient out on the road as you'll be able to push your heart rate higher whilst remaining aerobic.The classes will involve lots of long tempo climbs with some high intensity intervals thrown in for fun, the odd timetrial and FTP checks along the way to chart improvement. There may also be jelly babies...Why are we doing it? Because cyclists frequently allow their ride fitness tail off during the winter, meaning there's much scratching around to regain fitness once the cycling season kicks off early next year - so we thought we'd help you cut the faff and hassle and start with superhuman power and efficiency by getting a bit of winter training under your belt!Indoor cycling is a great way of boosting your road fitness, not least because there's no free-wheeling, no nasty potholes, traffic jams or shouty drivers to contend with - but there's plenty of metrics so you can see what you're doing and where improvements are being made.During the programme, you'll be using power on the bikes, and if you have it, MyZone heartrate training or similar.MyZone is great because it pairs with Strava, MapMyRide, Apple and all sorts of other lovely apps, as well as having its own app which can show riders the output from each session (whether in or outside the studio). And guess what? We've got some great offers just for you, so you can get started and save. What's more, if you're planning on taking part in some or all sessions, you're welcome to join the dedicated Foxy Winter Training facebook group available here. There'll be support, advice, challenges, and all sorts of foxy goodness to keep you going between sessions. When? The advanced training sessions will take place on Mondays at 19:45, Thursdays 19:30 each for an hour, and for a special progressive 'director's cut' edition for 45 minutes, these will take place on Mondays at 9:15. The first session will take place on Thursday 16th November. Time to get started?